Wednesday, January 14th, 2015

Workout of the Day “Turn your cant’s into cans and your dreams into plans.” MOB: http://www.youtube.com/watch?v=k2j1cGdFAhM Workout of the Day Snatch: http://www.youtube.com/watch?v=hVTYRjSDyC4 Find your 1 rep max. then 3 Rounds 1min Stations Stations: Med Ball Cleans Pass Throughs Rowing (calories) 30 sec rest between rounds   Post your TOTAL REPS to the Whiteboard.  

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Tuesday, January 13th, 2015

Workout of the Day “Life begins at the end of your comfort zone.” MOB: watch from 2:15 on: https://www.youtube.com/watch?v=M7EB1ft8UxY Ring Dips 3, 3, 3, 3 then Ring Push Ups 5, 5, 5, 5 then Muscle Up Transitions then 9min AMRAP 9 Deadlifts 6 Hang cleans 3 Push Press Level 1: 75#/55# Level 2: 105#/75# Level 3:…

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Monday, January 12th, 2015

Workout of the Day “Believe you can and you’re halfway there.” MOB: https://www.youtube.com/watch?v=Yl53kPn_YXU Front Squat: http://www.youtube.com/watch?v=z-R-_123Zz8 Find your 1 rep max. then Complete the Following For Time: 800m run 60 KB snatch 40 T2B 30 BJ 800m run Compare to April 22nd, 2014 Post your TIME to the Whiteboard.

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Friday, January 9th, 2015

Workout of the Day “Wake up with determination, go to bed with satisfaction.” Shoulder Press Find your 5 rep max. then 15min AMRAP 400m Run 30 Sit Ups 10 Front Squat 1 Rope Climb Level 1: 65#/45# Level 2: 75#/55# Level 3: 95#/65# Post your ROUNDS to the Whiteboard.

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Thursday, January 8th, 2015

Workout of the Day Sumo Deadlift Find your 3 rep max. then 5 intervals 5 S2OH 10 KB swings 10 box jumps 1 min rest between intervals Level 1: 65#/45#, 35#/24#, 20″/12″ Level 2: 95#/75#, 53#/35#, 24″/20″ Level 3: 135#/95#, 62#/44#, 30″/24″   Post your scores to the Whiteboard.

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Tuesday, January 6th, 2015

Workout of the Day Muscle Up Progressions then 3 rounds for time of: 24 Double Unders 12 Thrusters  20 Sit ups 11 Pull ups Level 1: 65#/45#, 12 DU attempts or 24 singles Level 2: 75#/55#, 24 DU’s or 48 singls Level 3: 95#/65#   Post your TIME to the Whiteboard.

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2015 CLEAN EATING CHALLENGE

Workout of the Day Pull Up Find your 1RM. then Bench Press Find your 1 rep max. 1:30 REST, then 3min AMRAP Row (calories) 1:30 REST, then 3min AMRAP Sled Push (50% of bw) Farmers walk 1:30 REST, then 3min AMRAP Burpee over box (24″/20″)   Post your TOTAL REPS to the Whiteboard.

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HAPPY BIRTHDAY MARY!!!

Workout of the Day Complete the following in teams of 3: 3 rounds 15 Front Squats 15 push-ups 3 rounds 15 Double-unders 15 burpee box jumps 3 rounds 15 Thrusters 15 T2B **Each team member must complete all reps. One team member starts on each wod, once every team member completes their wod you switch…

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